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3 Swimming Drills to Improve Your Backstroke

Learn how to do three swimming drills that will improve your backstroke in this swimming lesson from Howcast.

Transcript

Here are some great drills for the backstroke. First great drill is basic soldier kick drill on your back, with your hands at your sides. When you're kicking on your back, keep your upper body straight, your head in the inline position, and you're just kicking with your legs in a flutter kick, also known as a crawl kick, with your toes pointing straight, and your toes roiling the water underwater. You want to avoid having your knees come out of the water, or having your legs kicking too low.

Second great drill for the backstroke is also known as the single arm backstroke. Every six kicks, you pull with one arm as you're swimming down the pool. As you're pulling with one arm, your shoulder comes out of the water first, your arm begins to break the surface of the water, thumb comes out, hand rotates, pinky enters the water. This is a very important part in backstroke, when the thumb comes out and rotates, the pinky needs to enter the water so you pull the water with your palm.

So, every six kicks, you will just do a single arm backstroke. One, two, three, four, five, six, pull, bring your arm out, and pull. One, two, three, four, five, six, thumb comes out, hand rotates, pinky enters the water. One, two, three, four, five, six, thumb comes out, hand rotates, pinky enters the water. Another great drill for backstroke is switching, every six kicks, from one arm to the other arm, and rotating side to side, so you will keep one arm up here, for six kicks, and switch every six kicks. One, two, three, four, five, six, thumb comes out, hand rotates, pinky enters the water, while the arm is coming out, the arm that's up top is beginning to pull. Every six kicks. One, two, three, four, five, six, pull, switch. One, two, three, four, five, six, pull, switch. As you're doing this stroke or this drill, it's very important to keep your head straight, your arms nice and long, and keep focusing on having your thumb come out first and your pinky entering the water. This will make a great backstroke for everybody. These are some great drills for the backstroke.

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